Healthy duck salad recipe
Skip the takeaway and cook your own muscle-building fowl at home with help from chef Adam Gray
The meal: Crispy duck
If you only ever eat crispy duck from your local Chinese takeaway, it’s time to sharpen your cleaver and go it alone. The home-made version is easy to prepare, free from unhealthy MSG and trans fats – and mouth-wateringly moreish.
The swap: Hoi-sin sauce for honey and orange sauce
‘Crispy duck is usually served with hoi-sin sauce, which is packed with fattening sugar syrup,’ says Gray. ‘This recipe substitutes a honey and orange sauce, which is rich in metabolism-boosting iron and immunity-strengthening vitamin A.’
The bonus: More muscle, less inflammation
Duck is packed with muscle-building protein, and onion offers plenty of soothing quercetin.
The recipe: Ingredients (Serves 2)
1 duck, backbone removed / 1 small red cabbage / 2 carrots / 1 red onion / 6tbsp natural yogurt / Salt and pepper to taste / 4 handfuls of watercress, washed and drained / 100ml freshly squeezed orange juice / 1tbsp clear honey / 1 orange / 150ml rapeseed oil.
- Preheat your oven to 210°C.
- Flatten the duck by pressing it down firmly on a chopping board.
- Place the duck skin side up on a rack over a roasting tray and pierce the skin in several places with a sharp knife or metal skewer.
- Boil a kettle and pour the boiling water over the duck (discard the water), then pat it dry with kitchen roll and rub in salt and pepper.
- Place the duck in the oven and roast for 60-75 minutes or until it’s crisp and golden brown.
- Remove the duck from the oven and set it aside to rest for ten minutes.
- Remove all the skin and meat from the carcass and shred it using two forks. Place it on kitchen roll to remove excess oil.
Red cabbage coleslaw
- Remove the white core from the red cabbage with a sharp knife and discard it.
- Finely chop the cabbage with a sharp knife and place it in a mixing bowl.
- Peel and grate the carrots and add them to the bowl.
- Peel the red onion, cut it in half, finely slice it and add it to the carrot and cabbage.
- Add the natural yogurt and mix in thoroughly.
- Season with salt and pepper to taste.
Honey and orange sauce
- Place the orange juice in a saucepan over a medium heat and bring it to the boil, then whisk in the honey.
- Pour the orange and honey mixture into a bowl and whisk in the rapeseed oil.
- Return the shredded crispy duck to the oven for five minutes to heat through.
- Spoon a pile of coleslaw into the middle of a serving plate and scatter the washed watercress around it, mixed with orange segments.
- Remove the crispy duck from the oven and place it on top of the red cabbage coleslaw.
- Liberally drizzle the honey and orange sauce over the duck.
The chef: Adam Gray
Adam Gray is executive chef at Skylon in the Royal Festival Hall, London. He has been a chef for 28 years and has held a Michelin star for 11. He cycles 30km a day, competes as a runner and trains in krav maga.
Get the Coach Newsletter
Sign up for workout ideas, training advice, reviews of the latest gear and more.
Coach is a health and fitness title. This byline is used for posting sponsored content, book extracts and the like. It is also used as a placeholder for articles published a long time ago when the original author is unclear. You can find out more about this publication and find the contact details of the editorial team on the About Us page.